August Athlete of the Month: Dan Wouralis!

We are pleased to announce our August Athlete of the Month, Dan Wouralis! Dan was nominated due to his hard work, focus, determination, and overall presence in the workouts which really brings something to the entire group.

Here is more info about Dan:

  1. How long have you been an athlete at the HWTC? Wow…Athlete, that is something I’m still trying to get used to and humbled to be called.  I graduated (survived) On-Ramp on 1 March 2013 and never looked back.
  2. What do you do at Hanscom AFB?  I am the COR for the A&AS contracts located at the Battle Management Directorate.
  3. What got you interested in the HWTC?  All the credit goes to my dear friend Miss Jenna who saw me plateau on my own weight loss journey for almost a year.  Seeing her transform to an athlete in her own right while encouraging me to do the same at the HWTC has changed my life.
  4. What motivates you to keep coming to the HWTC (What are your goals)? Originally it was weight loss.  Now, it’s the trainers, my fellow athletes and the feeling of finally living a healthy and active life-style is what does it for me.  It’s the closest thing to a time machine and all it takes is 60min/day of my time…how cool is that!
  5. Making any progress to accomplishing those goals? Living a healthy and active life style is always a work in progress.  The positive reinforcement of the trainers and fellow athletes will make this goal a reality.  Long term goal is to do double unders and Rx the prescribed weight…it will come.
  6. What are some ways HWTC sets itself apart from other forms of fitness? In almost (6) months now, I don’t think we have yet duplicated a WOD!  It is constantly varied while the intensity and feeling of accomplishment is amazing.  The scalability of the workouts and the trainer’s close supervision ensuring no one is pushing themselves beyond their capability keeps me coming back for more.
  7. What is your favorite WOD/exercise so far? Any WOD that includes weight lifting has become my favorite.  I have never lifted weights before and the feeling that comes from it is amazing.
  8. What is your least favorite WOD/exercise so far? That’s easy….I hate “Junk Yard Dogs”  Give me a Burpee anytime!
  9. What is something that no one knows about you? Hmmm….that I LOVE to Greek Dance….OPA!
  10. How can other people relate to your story?  Never think that you’re too old to try something new or that you could never do something you’ve never tried.  The hardest step is the first one you take…the rest is easy.
  11. What is your most memorable moment at the HWTC? The Most Memorable Moment is yet to happen…doing the “Filthy Fifty” on my 50th Birthday in November.  Up until then…it would have to be Reyn threatening me….”So help me Dan if I pass you”-haha


26 Aug 2013 “Twisted Sisters”

Suggested Warm-Up:
-2-3 minutes of practicing double-unders/jumping rope
-3 Rounds:
–5 inchworm into push-up
–10 squats

Suggested Mobility:
-shoulder flossing
-PVC roll-outs
-capsule foam rolling/lax ball

Skill Review: Clean and Jerks

WOD: “Grindy” (Grace and Cindy)
-10 Clean and Jerks (95/135)
–5 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
-10 Clean and Jerks (95/135)
–5 rounds of “Cindy”
-10 Clean and Jerks (95/135)


*NOTE: Athletes may need to stagger start to provide enough rig space–Group 1 begins C&J’s, then Group 2 begins after Group 1 starts the rounds of Cindy

24 Aug 2013: Gasper (the friendly WOD)

Mobility: Athlete’s choice

Warm Up: Gassers, butt kicks, high knees, soldier walks, walking lunges, sideways walking lunges

Skill Review: Athlete’s Choice

WOD: The “Gasper”

In 8 minutes, teams of two will perform a 2k Row. While one partner is rowing, the other partner performs burpees. Partners can switch exercises at any time for maximum efficiency.

Score is total number of burpees, BUT if your team does not row a full 2k, then a burpee will be deducted for EACH meter less than 2000.

FINISHER: 5×5 hip extensions, 5×5 back extensions

23 Aug FRAN!

Mobility: wrist rolling/stretching, mash triceps, bilateral shoulder flexion

Warm Up: 3 rounds: walking lunges down and back, 15 KB swings, 10 wall-balls

Strength: none

WOD: Fran

Thrusters (95/65#)

*Athletes split into 2 heats if necessary


22 Aug 2013

Mobility: Banded pectoral stretch, KB lat/tri mashes

Warm Up: Row 500m, hollow rocks/superman, twisted pushups

Strength: 10min EMOM 3 x Floor press (155/95#) or 70% 1RM

WOD: Tug-O-War

Teams of ~4-6 (depends on class size) are decided by the coaches (pick based on general size/ability) to compete in 5-6 rounds of traditional Tug of War. Each team should compete with all other teams at least once.

Winners of each round perform 10 victory burpees. Losers of each round perform 20 burpees. If one team loses all matches, coaches must perform 50 burpees. Begin each round together after burpees are completed.

*Safety first. Remove all obstacles and make sure athletes are not endangered by rig/GHD/plywood lip.

Finisher: Battle Ropes (30 sec work cycles, athletes rotating through 4-8 rounds depending on group size)